
Salisbury Steak with Mushroom Gravy
This Salisbury Steak with Mushroom Gravy provides 35g protein and 415 calories per serving — lean protein with minimal fat overhead. Preps 4 servings quickly on the stovetop, making it ideal for back-to-back training days. The gravy adds volume without excess calories, helping you stay satiated between sessions.
Ingredients
- •90/10 Ground Beef(567g)
- •Bread Crumbs, Dry, Plain(80g)
- •Yellow Onion(30g)
- •Italian seasoning(5g)
- •Ketchup(15g)
- •Worcestershire Sauce(10g)
Lea & Perrins is the standard. A little goes a long way.
- •Egg, Whole, Large
- •1 pinch salt (to taste)
- •1 pinch cracked pepper (to taste)
- •Olive oil(10g)
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
- •Unsalted Butter(15g)
- •Yellow Onion(120g)
- •Mushrooms, White, Sliced(227g)
- •1 pinch salt
- •1 pinch pepper
- •Low Sodium Beef Broth(360g)
- •Ketchup(15g)
- •Worcestershire Sauce(10g)
Lea & Perrins is the standard. A little goes a long way.
- •Cornstarch(15g)
- •Parsley, Fresh(15g)
Instructions
- 1In a large bowl, combine the ground beef, bread crumbs, diced onion, Italian seasoning, ketchup, Worcestershire sauce, eggs, and salt and pepper until just mixed. Form into 4 equal oval-shaped patties about ¾ inch thick.
- 2Heat the olive oil in a large skillet over medium-high heat until shimmering, about 1 minute. Place the patties in a single layer and cook 5–6 minutes until the bottom is golden brown. Flip and cook the other side 5–6 minutes until golden brown and internal temperature reaches 160°F. Transfer to a plate and tent with foil.
- 3Reduce heat to medium and melt the butter in the same skillet. Add the sliced mushrooms and diced onion, season with salt and pepper, and cook 3–5 minutes, stirring occasionally, until the vegetables are softened and lightly browned.
- 4Pour in the beef broth, ketchup, and Worcestershire sauce. Bring to a simmer over medium heat, stirring gently, about 2 minutes.
- 5In a small bowl, whisk the cornstarch with 2 tablespoons cold water until smooth. Pour the slurry into the simmering gravy while whisking constantly. Cook 1–2 minutes over medium heat, stirring, until the sauce thickens and coats the back of a spoon.
- 6Return the patties to the skillet and spoon the mushroom gravy over the top. Simmer together 1–2 minutes until heated through.
- 7Divide the Salisbury steaks and gravy evenly into 4 airtight containers while hot. Sprinkle each portion with fresh parsley. Cool to room temperature before sealing and refrigerating.
Nutrition — Per Serving
415
calories
35g
protein
21g
fat
- Carbohydrates
- 27g
- Saturated fat
- 6.2g
- Sodium
- 498 mg
- Dietary fiber
- 2.5g
4 servings per batch · ~374g each
Macro data sourced from USDA FoodData Central
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How much protein does Salisbury Steak with Mushroom Gravy have per serving?
Each serving delivers 35g of protein and 415 calories. The macro split is 21g fat and 27g carbs per serving.
How long does Salisbury Steak with Mushroom Gravy take to prep?
This recipe has quick prep time and batch-makes 4 servings on the stovetop. One cooking session yields a full week's worth of dinner proteins.
Is Salisbury Steak with Mushroom Gravy good for fat loss?
At 415 calories and 35g protein per serving, this recipe is optimized for fat loss and hitting daily protein targets in a caloric deficit. The lower carb content (27g) gives you flexibility to balance other meals while staying lean.
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